Archive for April, 2016

2016 April 30 WOD

Posted: April 30, 2016 in Uncategorized

In teams of three, complete five rounds each, for max reps, of:
Push-Ups
100 Meter Farmer’s Carry
Wall Ball Shots
One person per station; rotate when teammate completes farmer’s carry.

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2016 April 29 WOD

Posted: April 29, 2016 in Uncategorized
Strength

15 minutes to complete:
5×5 Push Press*
*No resting on the shoulders between reps. Today is to be 5 unbroken, rapid fire reps and will likely be at a lighter weight than your 5 rep max.

Metcon

5 RFT:
Run 300 Meters
10 Handstand Push-Ups
10 Chest-to-Bar Pull-Ups

2016 April 28 WOD

Posted: April 28, 2016 in Uncategorized
Strength

20 minutes to complete Front Squats:
5 reps @ 65%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
4 reps @ as heavy as possible
Compare to most recent Front Squats on April 13

Metcon

AMRAP 12
12 Back Squats (135/95) – from the floor)
Run 200 meters

2016 April 27 WOD

Posted: April 27, 2016 in Uncategorized
Intro

EMOMx6:
Minute 1 – 30 Double Unders (or 40 seconds of practice)
Minute 2 – 10 Burpees

Hero: “Arnie”

21 Turkish get-ups, Right arm (72/53)
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Compare to November 15, 2010

2016 April 26 WOD

Posted: April 26, 2016 in Uncategorized
Strength/Skill

Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (53/35)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
Rest 60 seconds

Metcon

EMOMx9 for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Bike/Row for Calories
Minute 3 – 30 seconds of Ring Dips

Extra

Three sets of:
20 Reverse Snow Angels
Hollow Hold x 60 seconds

2016 April 25 WOD

Posted: April 25, 2016 in Uncategorized
Strength

20 minutes to complete 10 sets of:
High Hang Clean + Hang Clean + Clean
Goal is to improve on your performance from April 11

Metcon

For time:
Row 500 Meters
When the clock reaches 4 minutes…
For time:
30 Dumbbell Man-Makers
Note 2 separate times.

2016 April 23 WOD

Posted: April 23, 2016 in Uncategorized
All the AMRAPs

AMRAP 6:
10 Pull-Ups
15 Push Press (115/75)
20 Kettlebell Swings (53/35)

Rest 4 minutes, then…

AMRAP 6:
Row 1000 Meters
Max Reps of Burpees Over the Rower

Rest 4 minutes, then…

AMRAP 6:
Run 800 Meters
20 Toes to Bar
Max Push-Ups

2016 April 22 WOD

Posted: April 22, 2016 in Uncategorized
Strength

25 minutes to complete:
5×5 Bench Press
With 20-22 Walking Lunges (72/53 per hand) after each set.
*Goal is more weight on bench and either more weight or more steps on lunges than on April 6.

Extra

3 sets of:
10 Single Arm DB Rows
60 Seconds Hollow Rock/Holds

***Due to a mistake on the website this morning, the early AM classes did the Metcon below, a repeat from April 4.***
3 RFT
5 Bar Muscle-Ups (or 10 Strict or Jumping Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185)
50 Double Unders

2016 April 21 WOD

Posted: April 21, 2016 in Uncategorized
Strength

20 minutes to complete 10 climbing sets of:
High Hang Snatch + Hang Snatch + Snatch
Goal is same or heavier loads than you used on April 4.

Metcon

Three sets for max calories/reps of:
60 seconds of Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds

2016 April 20 WOD

Posted: April 20, 2016 in Uncategorized
CrossFit Invictus’ “Mamba”

AMRAP 18:
5 Ring Muscle-Ups
8 Power Cleans (185/125)
24 Box Jumps (30/24)
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.